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September 2016: Online Coaching

September 2016: Online Coaching

Warm Up

Posture and Breath

Send 5 minutes breathing.

The Functional Progression

We have uploaded a few new videos, so if you are feeling confident in functional progression 1-4, then try out five and six today.


  • FP1 x 10, FP5 x 10
  • FP2 x 10, FP6 x 10


For Quality

30 Wall Angels, Then 2 Rounds:

  • 10 each, Shoulder Circuit
  • 10 Strict Pull-Ups or Ring Rows
  • 10 Barbell Strict Press

Strength

Warm up to a load that you could do 10 reps in a row with beautiful patterns, no more than 50% of your 1RM. We only move loads that we do know we can lift.


  • 9 x 3 Neutral Grip Bench Press every 60 seconds

Conditioning

You have 3 rounds total. Each round is 90s followed by a 90s rest interval. If you need more rest take it. This is a medium-high intensity for three ninety-second work intervals. Please continue to breathe and take breaks as needed. Choose a load for the double kettlebells in which you could do 6-10 reps in a row.


Three, ninety-second rounds of the following:

8 Cal Row or Aidryn

Max Number of Beautiful, Double Kettlebell Clean and Press

-Rest 90s-

Accessory

Choose a band in which you can do all 50 in a row, or pretty dang close.

  • 3 x 50 Tricep Pull Downs

Get Started

Effective programs for both MIND ⊕ BODY

This is a general strength and conditioning program for women in all seasons and cycles of life. You receive four workouts each week with options for those with limited equipment and variations on movements.

Start moving and training with your cycle ❤︎

Slow is Fast when you heal your core and pelvic floor from the inside out by starting with breath work, natural movement patterns, and continue to progressively build upon a solid foundation. The number one referral for doctors and midwives.

Are you open to conception? Join us in B! Community training. A general strength and conditioning for women that train while honoring their menstrual cycle. Everyone is in a different part of their journey, we support you where you are.

Do Pregnancy Different, when you connect with your body daily through a safe, effective prenatal training program for all levels and all fitness backgrounds that includes core and pelvic floor prehab, mobility, strength, and conditioning.

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